The basic squat is one of the most effective exercises you can do, firing up your glutes, hamstrings, quadriceps, core, and back while igniting your fat-burning metabolic furnace. There's simply nothing like a challenging bodyweight squat series at boot camp or a few well-executed sets of barbell squats at the gym. That said, the squat is all too frequently performed incorrectly, which can be a disaster on your lower back and knees, and not very effective.
Therefore, I'd like to propose a challenge to you this weekend: SQUAT THERAPY! We're going to address all of those bad (muscle) memories, sit peacefully with the issue, anchor you into a new way of squatting, and send you off with happier, healthier squats by the time Monday morning rolls around. The best part is, you don't even have to leave your living room.
Squats Facing the Wall are a fabulous way to either learn how to squat properly or correct improper form.
How it works:
1. Begin by standing up and facing a wall, with your toes approximately 20 cm away from the wall and your feet about shoulder width apart, facing slightly outward.
2. Keep your belly tight, bracing the abs, and your head in neutral position. Arms should be over your head.
3. Sit back into the squat as you would sitting into a chair, keeping your spine in neutral position, until your knees are at a 90 degree angle, legs parallel to the floor. You're going to trace the wall as you come down, and no part of your body should touch the wall at any time.
4. Squeeze your glutes as you slowly rise from squat position, core remaining tight. Repeat!
Try Squats Facing the Wall twice this week, for 50-100 reps each, and take your time. This method of squatting is great for learning the hip hinge, which will increase safety in weighted movements like deadlifts, good mornings and barbell squats.
CHALLENGE: Squats Facing the Wall on Saturday AND Sunday, for 50-100 reps each.
Let me know how it goes! And, if you need a little inspiration, this dog has it covered (but the guy could definitely use some Squats Facing the Wall...)